the 6 natural keys of managing diabetes

7/21/2019 The 6 Natural Keys Of Managing Diabetes

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The 6 Natural Keys Of

Managing Diabetes

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Diabetes has become a rampantly spreading disease among

individuals throughout the world. Though there are

different types of diabetes, all are serious condi<ons in

which can take a devasta<ng toll on your life if you let

it. As with any disease or illness, there are myths

that some believe and ques<ons that others have aboutdiabetes and what it actually is. Diabetes is

characterized as a metabolic disorder, in which your body is

unable to produce insulin to regulate your blood glucose

level. Though they are two separate types, both Type 1

and Type 2 diabetes are condi<ons in which insulin and

the pancreas play a large role.

The pancreas produces insulin within your body, normally in

response to blood sugar levels. When you eat, your pancreas

secretes insulin in order to regulate the absorp<on of

sugar within your body. Type 1 diabetes is an autoimmune

disease in which the body aDacks its own cells within the

pancreas, rendering it unable to produce insulin on

its own. Individuals with type 1 diabetes normally

develop the disease during childhood and early adulthood.

15% of individuals with diabetes have type 1 diabetes.

Type 1 diabetes is not preventable, and is fatal unless

the individual takes insulin shots. Type 2 diabetes

normally occurs later in an individual’s life.

Though the majority of type 2 diabetes’ sufferers are

overweight, it does not necessarily mean that the disease is

strictly limited to those individuals. Type 2 diabetes isinsulin resistance or the absence of insulin altogether.

Type 2 diabetes can be managed, controlled, and beaten

with proper care. While type 1 diabetes is linked to

gene<cs and other triggers that may cause the onset, type 2

diabetes is linked to gene<cs and your lifestyle. So

while you may be predisposed to get the disease due to

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gene<cs, living a healthy lifestyle can help prevent the

onset of the disease.

Some individuals believe that diabetes is not that serious

of a disease. Diabetes causes more deaths from

complica<ons of the disease alone, than the deaths from breast

cancer and aids combined. Complica<ons are serious, and when

diabetes is not managed it can wreak havoc on your body.

When managed, individuals with diabetes can live healthy,

normal lives. In order to manage symptoms, usually major

lifestyle changes are in store for these individuals. When these

individuals are diagnosed, a serious commitment has to be

made in order to change the effect that diabetes can have.

Even though type 2 diabetes is largely affected by

lifestyle factors, the development of the disease is not solely

based on the factors. Unfortunately, factors likegene<cs and family history, age, and ethnicity also

play a role in the disease. If you are struggling

with your weight or have been overweight for an extended

period of <me with most of the weight centralizing around

your midsec<on, you also put yourself at risk to develop

the disease. Being overweight and ea<ng too much sugar are

not the only precursors to developing the disease, contrary

to popular belief. Many overweight people, although

somewhat unhealthy, do not develop diabetes. As

type 2 diabetes progresses, the body may become unable

to secrete insulin as <me goes on. Reduc<on ininsulin secre<on does not necessarily mean that the individual is

failing to treat and manage their diabetes. It is simply

a progression of the disease that is unavoidable.

Some individuals may need to supplement their body’s insulin

produc<on with insulin shots in order to control blood

glucose.

Diet

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While you should work towards controlling your blood glucose,

raising your blood glucose level is unavoidable. When you eat,

your body metabolizes the food you consume, and secretes

hormones and enzymes in response to that food. These

hormones are responsible for a lot, including the feelings






you get when you eat all the way to the fullness you

feel aRer you’ve eaten. Individuals with diabetes should

try to limit what they can in order to control their blood

sugar level. Obviously, your body needs fuel to work. Fueling

your body with the right sources of whole foods, supplements,

and other nutrients and vitamins is a good place to start.

Avoiding foods that cause spikes in blood glucose levels can

help you to control your diabetes.

Individuals diagnosed with diabetes should limit their intake of

sugary foods and drinks. Intake of sugary beverages alone

can put you over your healthy caloric intake levels, as well

as cause your blood sugar to spike. Reducing your consump<on

of sugar, especially from beverages, can help you to control

your diabetes by keeping your blood sugar at a steady

state.. Highly sugar concentrated beverages include soda, iced teas,

fruit juices, energy drinks, and sports drinks. Beverages

like these will cause your blood glucose levels to spike within

minutes, and bog you down with the extra caloric intake.

Limi<ng sugary foods like donuts, desserts, candy, and

chocolate can also help you to avoid blood sugar spikes.

However, those sugary foods are not the only ones that can

cause blood sugar to spike unnecessarily. Many starchy foods, like

bread, pasta, rice, and some vegetables that are loaded with

carbohydrates can also cause your blood sugar levels to rise.

Diabe<cs are just as able to add a sugary snack into

their diet as a normal person would, as long astheir diet allows for it. Healthy ea<ng is just the beginning,

and learning what foods work well with your body and managing

your diabetes is a lifelong journey. Individuals that

can learn to not only replace unhealthy foods with healthier

op<ons, but also to control their por<on sizes will have

much success in managing their diabetes.

Diabe<cs some<mes have issues finding <me to sit down and

figure out how to best approach their diet.

Many people think they cannot enjoy the foods they once

previously enjoyed because it may have goDen them tothe point they’re at. When taking insulin and other

medicines for diabetes, it is recommended that individuals

pay aDen<on to their blood glucose levels before indulging

themselves. Though some foods can increase blood glucose

to a scary level, controlling por<ons and limi<ng cravings

can help you from overea<ng and basing your diet on these

foods. Indulging doesn’t necessarily mean ea<ng a piece of



candy or chocolate, but it might include having a small

side of pasta, bread, white rice or other carbohydrate---heavy food.

Balancing out foods you should normally limit with

healthy op<ons and sides can help you sa<sfy the cravings you

have, while making sure you get the nutrients you need.

Weight loss plays a large role in a diabe<c’s life.

Since most individuals diagnosed with type 2 diabetes are

normally found to be overweight, losing weight can help

jumpstart a healthier lifestyle. Though many people

struggle to lose weight ini<ally, a common understanding

of how weight plays a factor can help you understand

how serious the situa<on is. Most importantly, the focus

on steadying your blood sugar levels comes before drama<cally

changing your weight and other lifestyle factors.

Steadying your blood sugar isn’t normally something you think about

while ea<ng.

Ea<ng certain foods and ea<ng the wrong amount of foods can

trigger your blood sugar to rise drama<cally and quickly. Those

foods are again, not necessarily sweets and sugary foods.

Carbohydrates are found in a variety of foods. They are

responsible for giving you energy and helping you to feel

full throughout the day. With the right balance, carbs are

a necessary and important part of your diet. Iden<fying

what kinds of food you are ea<ng along with carbs can give you

op<mal nutrients in your diet while giving you the control you

need over cravings and hunger pangs. Adding in

the right types of proteins and healthy fats can help you

to lose weight, steady your blood glucose level, and

help you get healthy.

Many people think they are ea<ng healthy, when they actually

are taking in too many calories, even with the “right” foods.

Try making only the amount of food you are

supposed to eat prior to each meal and prepackage your meals

ahead of <me to limit your cravings for fast food. Taking

your own pre---por<oned food with you to work can also

help you s<ck to ea<ng a smaller por<on. Ea<ng certain

groups of foods can jumpstart healthy ea<ng for a

life<me.

• Lean protein

• Whole grains

• Water

• Controlling por<on sizes



Diabetes is largely linked to obesity, heart disease, and

other health disorders. Sugar is actually found in almost

every food you eat. Reducing the amount of sugary

beverages and treats you eat will guarantee a healthier body.

You might be thinking that you already eat enough

meat, and get plenty of protein. Lean protein however,

is different than faDy cuts of meat. Most people think

they are ea<ng healthy when consuming white rice or pasta, when

in reality pasta and rice is very high in carbohydrates and very

low in nutrients. Whole grains can be easily subs<tuted

in your diet for the foods you already eat. Water in

your diet is essen<al. Increasing your intake of water or

replacing your soda, tea, lemonade, or caffeine intake with water

will cut back calories, sugars, and ar<ficial flavorings.

The addi<on of healthy foods in your diet among other

changes can give your body the fuel it needs to help you

maintain a healthy body and mind, as well as regain control

over your disease. Certain whole foods can give your

body the nutrients it needs to fuel your body’s func<ons

and energy needs. Considered diabetes superfoods,

there are some foods that when added into your diet, can supplement

your need for sugary and unhealthy foods.

• Beans

• Citrus fruits and berries

• Sweet potatoes

• Whole grains

• Fat free dairy products

• Dark leafy greens and tomatoes

• Fish

• Nuts and seeds

Fiber within beans helps make you feel full, and binds foods together

within your diges<ve system. Fiber expands within your

diges<ve system, helping to curb food cravings which can

help you lose weight. Ounce for ounce, beans are

one of the most nutri<ous foods you can eat. Citrus fruits and

berries are packed with vitamin C and an<oxidants. All

berries contain essen<al vitamins that every healthy individual

should be sure to get in their diet. Sugary addi<ons



to sweet potatoes are unnecessary because of their natural

sweetness. Sweet potatoes are full of fiber and vitamin

A, which can help regulate hormone produc<on and boost your

energy levels.

Whole grains contain more fiber, nutrients, and vitamins per serving

compared to white grains like pasta, rice, and bread.

White processed grains like white bread and rice don’t contain the

nutrients that whole grains do. Whole grains are loaded

with fiber, magnesium, and potassium. For<fied dairy products

are loaded with calcium and vitamin D. Dark leafy

greens and tomatoes are both are low in calories and

carbohydrates, and filling. Fish is full of healthy fats and

can be flavored to sa<sfy a usual meat dish.

Nuts and seeds, in modera<on, supply your body with more

healthy fats essen<al for the development of skin, hair, nails and

the nervous system.

Ea<ng to maintain your blood sugar can be difficult at first,

but can have great las<ng effects on managing your diabetes.

When you eat, your body digests the food and takes the

nutrients from the food to supply your body with the energy

to perform processes and func<ons. Without

enough insulin produc<on, a hormone that regulates blood sugar,

the levels of sugar in your body can bring on life threatening

changes.

An understanding of how blood sugar metabolizes within the body.

Some foods metabolize more slowly, while others metabolizequickly and cause blood sugar spikes. The glycemic index scale

classifies food at either low or high, and some foods can be

between. A food that has a low glycemic index has

the ability to be digested slowly, releasing sugar into the

body over a long period of <me. High glycemic foods can

cause a spike in blood sugar, giving you energy quickly but

making your more fa<gued aRerwards. There are certain foods

and even en<re food groups that you can eat in order to

feel full, supplement faDy or sugary foods, and help you

maintain your blood sugar. Most whole foods contain nutrients

that are beneficial to your body while slowly releasing carbohydratesand glycogen into your body.

• Nuts

• Whole grains

• Vegetables



• Cinnamon

• Vinegar

Adding vinegar to your diet can help your body maintain

homeostasis because of the pH level. Cinnamon intake can

also help boost the ability of your body to secrete insulinin response to sugar absorp<on. Skipping meals also

slows your metabolism and can cause severe decreases in blood

sugar levels. It is not advised, because while some people

think you are actually cu‘ng back on calories, your body

is going into a mode where it will conserve your energy

levels and nutrients within the body, storing them to poten<ally

u<lize later, if you were to con<nue to not eat.

Many natural nutrients that occur in herbs and supplements can

help you lower your blood sugar, increase your metabolism, and

increase your energy levels. These addi<ons to your dietcan maximize what food intake does for your body without the

nega<ve effects of a spiking blood sugar. Many of

these naturally occurring nutrients are found to be the

subjects of heavy diabetes research because of their ability

to help fend off the disease.

• Gymnema sylvestre

• Magnesium

• Chromium • Ginseng

• Fenugreek

• Prickly pear

Gymnema sylvestre literally translates to “sugar destroyer,”

because of its ability to lower blood sugar directly.

Magnesium helps to directly lower your blood sugar as well.

A magnesium deficiency can actually decrease the amount

of insulin your body produces while raising blood glucose

levels.

Increasing your intake of chromium has shown to enhance

the ability of insulin to lower blood glucose levels, raise your

metabolism, and help you digest foods more thoroughly. Increasing

chromium intake helps mostly when you are deficient.

Ginseng not only helps you manage your diabetes by

lowering blood sugar, but it also helps you resist colds, sicknesses,

and common illnesses passed around. Fenugreek



seeds are packed with fiber, which can expand in your

diges<ve tract, helping your body to feel fuller than normal,

which can prevent overea<ng. Prickly pear can help

lower blood sugar levels by slowing the rate of absorp<on of

carbohydrates and sugars alike.

Fitness

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Fitness is an incredibly important part of maintaining and

comba<ng your diabetes. As with any illness or disease,

a large part of your mental focus can be focused on

ge‘ng healthy or making yourself healthy again. Ge‘ng

fit and staying fit when diagnosed with diabetes can be

mentally and physically tasking. Losing weight ifoverweight or obese and diagnosed with diabetes can make the

disease much less damaging and easier to manage in the long

run.

Being able to realize and achieve a fitness goal is

a helpful step in beginning the journey to a

healthier mind and body. Short term goals help to keep your

mind focused on a goal that is readily achievable with

moderate effort in a shorter period of <me. Many

people say “I want to lose 30 pounds by summer.

A shorter term goal, focused on a more immediate future

can help you become more focused on fitness and die<ng.

Changing your a‘tude about going to work on your

fitness can beneficial to staying mo<vated. Looking for

other ways to boost your mo<va<on to stay on track with a

fitness rou<ne includes finding an exercise buddy,

recording your ac<vity at the gym, and staying fit doing

what you enjoy to do. Make a pact with them to keep

at it while helping them achieve their goals.

Ge‘ng ac<ve if you are not already is the first step to

making a difference in your blood glucose levels, cholesterol levels,

and weight decrease. Low to moderate intensityexercise is tolerable for most people at all fitness

levels, and you don’t need much to start. Even taking a simple

walk around the

neighborhood daily can do wonders for your endurance, energy,

and cardiovascular system. You will be able to build up

in intensity once you have a solid fitness base to go

off of. Exercise is proven to increase your energy






levels, boost your mood, and do wondrous things for your

body. If you are trying to increase your ac<vity level,

start with 5---10 minutes at a <me, and don’t overdo it.

If you s<ck with it, you will be able to do more

over <me as your body adapts.

Realis<cally, 30 minutes of aerobic exercise five <mes per

week is recommended for diabe<cs. Individuals should

aim for 150 minutes of exercise per week, spread out

when possible. It isn’t recommended to go over two

days in a row without exercising. A sedentary

lifestyle is a large contributor to developing diabetes, so move

while you can. Try to take the stairs at work, park in

the back of the parking lot at the store, and do some

body weight ac<vi<es while wai<ng for dinner to be

ready. Losing weight can be jumpstarted by adding in

more ac<vity to your day than you are already doing.

Closer to 60 minutes of exercise five <mes per week is

recommended for individuals that need to lose a significant

amount of weight. Adding in exercise doesn’t mean

you need to spend money on a gym membership or

workout clothes.

Moderate intensity exercise can be performed in several

different ways:

• Brisk walking

• Climbing stairs

• Bicycling

• Dancing

• Swimming

• Hiking

• Jogging

• Skiing

•

Kayaking/rowing

• Gardening

• Golfing

• Tennis/racquetball



Strength training is also recommended for individuals to

integrate into their exercise plan. Strength training, also

referred to as resistance training, is using weights or

resistance to increase the intensity of a movement.

Resistance training should be added into your exercise rou<ne

at least twice per week. Resistance training doesn’t

have to be difficult, but it should be somewhat

challenging. You can ease into a regimented workout to

strengthen your muscles and bones, or periodically add in

some body weight exercises like sit---ups, pushups, jumping

jacks, and squats. LiRing heavy items, even a gallon of milk

or some canned goods during the day can help you

implement some strength training into your ac<vity.

Mowing the lawn, gardening, and doing other types of yard work

can combine both aerobic and resistance exercise to give

you a powerful combo for the day.

You can also try some organized resistance exercise, like classes

or tutorials offered by fitness centers.

• Weight training machines

• Free weights (dumbbells, Olympic bar liRs)

• Body weight exercises

• Resistance bands

• Housework or items from home (canned goods, gallon of

milk, case of water)

• Strength training classes

Yoga is another great way to add controlled fitness into

your day. Yoga has both fitness and stress controlling

benefits that you need throughout the day. Yoga does not have

to be strenuous to the body or mind. Many posi<ons

can offer relief to aching joints and help you breathe deeply

to combat stress. Yoga can be learned at a

class or even online. Many websites offer tutorials of

how to begin adding in yoga to your exercise regimen.Try simple poses and posi<ons to offer a steady

ra<o of relaxa<on and difficulty.

• Child’s pose

• Warrior pose

• Tree pose



• Sun saluta<on

• Trunk twist

• Chest opener

Stress

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Stress can be caused by a variety of factors.

Stress and diabetes are closely linked because diabetes does

not let your body react to stress as a healthy body

normally would. When stressed, your body enters astate of preparedness and readiness. Stress and diabetes go

hand in hand. When stressed, your body goes through

significant changes to either adapt to or overcome that

stressful situa<on. Mental and physical stress can both

cause high blood sugar levels.

People who are stressed about their diabetes and stressed

because of other factors outside of their illness may oRen

forget or not pay aDen<on to managing their symptoms.

Making sure to give yourself <me to put your health first will

give you the ability to manage your diabetes symptoms aswell as control stressful situa<ons.

Stress can also affect your diabetes directly through hormones.

When stressed, your body produces cor<sol, a hormone

that is produced in response to stress by your adrenal

glands. Your excess cor<sol hormone prepares your body

for that “fight or flight stage,” which floods your body with

glucose, eleva<ng your blood sugar levels.

The most important factor in managing your stress levels while dealing

with diabetes is being aware of your stressors. Being

mindful in stressful situa<ons before you react like asitua<on is out of your control can greatly benefit

the amount of stress in your life. Some<mes, developing

a new hobby can take your mind off of a stressful

situa<on. Learning to cope with stress is also another

huge factor. Having diabetes advocates, an

understanding team of doctors and consultants, and being able to





talk to others about your diabetes can help you tremendously.

Stress can manifest throughout the day for any kind of reason.

When you have to balance diabetes with your

everyday life, you may be faced with more than you feel able

to handle at <mes. Along with exercise and proper

diet, there are ways you can try to both internally and

externally control your stress level. Current literature on

stress invites you to look at your thoughts like a train,

and you can either ride the train or watch it go by.

People who are normally stressed try to avoid riding along with

the stressful situa<ons and ge‘ng through it, but instead

try to avoid the situa<ons altogether. Try these simple

<ps to gain control of your stress levels.

• Keep a journal of your emo<onal triggers

• Listen and observe before responding stressfully

• Don’t boDle up emo<ons, but exert energy to combat

stress

• Bring aDen<on to your breathing

• Meditate

• Eat mindfully

•

Perform a chore mindfully

• Periodically “scan” your body for tense muscles in

response to stress

A culmina<on of fitness, healthy ea<ng, and stress

management will allow you to effec<vely combat and beat your

diabetes. Maintaining the right a‘tude and a posi<ve

outlook through the more challenging <mes you face can help you

avoid unnecessary stress and complica<ons from diabetes. Adding

in fitness and being mindful of your diet are two key

ways to prevent any poten<al complica<ons as well. There

is no “quick fix,” to diabetes, and there will definitely be

stressful situa<ons that you face throughout the course of

your treatment. Combining these three proven and effec<ve

ways will control your symptoms and alter your diagnosis.

With the right a‘tude, outlook, and understanding of how

you can contribute to your health, your diabetes will play

less and less of a role in your life.

the 6 natural keys of managing diabetes

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